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The keto diet requires minimizing carbohydrate intake, so many high-carbohydrate foods are excluded from the dinner plate, which is very effective for fat-burning and weight loss, but it is difficult to ensure balanced nutrition. Want to lose weight, but afraid of malnutrition how to do it? The answer is to eat more nutrient-dense foods.

These natural foods are usually rich in protein, healthy fats, vitamins, and minerals, and contain only a small amount of carbohydrates. Eating more of these nutrient-dense foods on a ketogenic diet will ensure maximum nutritional balance.

1. Eggs

Eggs are the most readily available natural animal protein in the daily diet, and their amino acid structure is the most easily absorbed and utilized by the body.

Egg yolks are rich in choline as well as the phytonutrients lutein and zeaxanthin, which help protect eye health. What’s more, eating whole eggs helps reduce the risk of heart disease.

In one trial, a group of men with metabolic syndrome who added whole eggs to their daily low-carb diet showed significant improvements in insulin sensitivity and higher levels of “good” HDL cholesterol.

Nutrient-dense ingredients of eggs per 100g:

• Calories: 143 kcal
• Protein: 12.6g
• Carbohydrates: 0.7g
• Fat: 9.9g
• Vitamin A (retinol): 487 IU (10% of the recommended daily intake RDI)
• Riboflavin: 0.5mg (28% of RDI)
• Vitamin B12: 1.3mcg (22% of RDI)
• Selenium: 31.7mcg (45% of RDI)
• Choline: 251mg

2. Shrimp

In addition to being a great source of high-quality protein, shrimp also contains a variety of B vitamins, and minerals such as copper, zinc, and selenium. In addition, like most seafood, shrimp is rich in iodine, a trace element important for brain and thyroid function. Most people do not get enough iodine due to factors such as the area they live in and soil conditions, and iodine deficiency is particularly acute in pregnant women and children.

Nutrient-dense ingredients of shrimp per 100g:

• Calories: 99 kcal
• Protein: 21g
• Carbohydrates: 0g
• Fat: 1.1g, including .35 grams of Omega-3 fatty acids (DHA and EPA)
• Niacin: 2.6mg (13% of the recommended daily intake of RDI)
• Vitamin B12: 1.5mcg (25% of RDI)
• Iron: 3.1mg (17% of RDI)
• Zinc:1.6mg (10% of RDI)
• Copper: 0.2mg (10% of RDI)
• Selenium: 39.6mcg (57% of RDI)

3. Salmon

Salmon has the highest vitamin D content of any fat-rich fish, with nearly 1,000 IU per 100 g. Salmon is also one of the best sources of the long-chain Omega-3 fatty acids EPA and DHA, which help reduce inflammation and improve heart health.

Nutrient-dense ingredients of cooked salmon per 100g:

• Calories: 182 kcal
• Protein:25.4g
• Carbohydrates:0g
• Fat: 8.1g, including 2.6 g w-3 polyunsaturated fatty acids
• Vitamin D: 988 IU (165% of RDI)
• Thiamine: 0.3 mg (18% of RDI)
• Vitamin K1: 109 mcg (136% of RDI)
• Riboflavin: 0.5 mg (29% of RDI)
• Niacin: 10.1 mg (50% of RDI)
• Vitamin B6: 0.9 mg (47% of RDI)
• Vitamin B12: 3 mcg (51% of RDI)
• Potassium: 628 mg (18% of RDI)
• Copper: 0.3 mg (16% of RDI)
• Selenium: 46.8 mcg (67% of RDI)

4. Sardines

Sardines are rich in high-quality protein and many vitamins and minerals. In addition, they are an excellent source of long-chain omega-3 polyunsaturated fatty acids (PUFA). omega-3 have anti-inflammatory properties, improves heart health, relieves depression, and helps control weight. Unlike most fats, Omega-3 polyunsaturated fatty acids are not made by the body but are essential, so they must be obtained from food.

Nutrient-dense ingredients per 100g of canned sardines:

• Calories: 208 kcal
• Protein: 25 g
• Carbohydrates: 0 g
• Fat: 11.5 g, including 1.5 g w-3 polyunsaturated fatty acids
• Vitamin D: 272 IU (68% of the recommended daily intake of RDI)
• Niacin: 5.2 mg (26% of RDI)
• Vitamin B12: 8.9 mcg (149% of RDI)
• Calcium:382 mg (38% of RDI)
• Iron: 2.93 mg (16% of RDI)
• Selenium: 52.7 mcg (75% of RDI)

5. Grass-fed beef

Beef is an excellent source of protein, vitamins, and minerals. However, not all beef is created equal. In terms of nutritional value, the best choice is grass-fed beef. In addition to being lower in calories, grass-fed beef has higher levels of omega-3 lip-protective acids and antioxidants than beef raised in captivity.

Nutrient-dense ingredients per 100g of raw beef:

• Calories: 192 kcal
• Protein: 19.4 g
• Carbohydrates: 0g
• Fat: 12.7 g, including 88 mg of omega-3 polyunsaturated fatty acids
• Niacin: 4.8 mg (24% RDI)
• Vitamin B12: 2 mcg (33% of RDI with
• Vitamin B6: 0.4 mg (18% of RDI)
• Folic acid: 253 mcg (63% of RDI)
• Iron: 2 mg (11% of RD)
• Zinc: 4.5 mg (30% of RDI)
• Selenium: 14.2 mcg (20% of RDI)

6. Animal liver

Animal liver is highly nutritious and rich in vitamin A, riboflavin, vitamin B12, and copper, and their content even exceeds 100% of the Recommended Daily Intake (RDI). The liver is also rich in high-quality protein.

More importantly, the liver is the best source of choline. Choline is a vitamin-like nutrient that is important for brain health, metabolism, and cellular DNA protection, but most people don’t get enough of it. Studies have shown that a lack of choline in the body can lead to muscle and liver damage.

The amount of carbohydrates per 100g of liver from different animals varies as follows:

• Cod liver: 0g
• Turkey liver: 0 grams
• Chicken liver: <1 gram
• Pork liver: 3 g
• Beef liver: 4g
• Foie gras: 6g

Nutrient-dense ingredients of cooked beef liver per 100g:

• Calories: 191 kcal
• Protein: 29 g
• Carbohydrates: 5.1 g
• Fat: 5.3 g
• Vitamin A (retinol): 31,718 IU (634% of RDI)
• Riboflavin: 3.4 mg (201% of RDI)
• Niacin: 17.5 mg (88% of RDI)
• Vitamin B12: 70.6 mcg (1176% of RDI)
• Folic Acid: 253 mcg (63% of RDI)
• Iron: 6.5 mg (36% of RDI)
• Zinc: 5.3 mg (35% of RDI)
• Copper: 14.3 mg (714% of RD)
• Selenium: 36.1 mcg (52% of RDI )
• Choline: 426 mg

From the list of ingredients, it can be seen that animal liver is a veritable “treasure trove of nutrients”. In particular, the content of vitamin A and riboflavin is very high, so eating liver is good for eye and vision health. However, the liver is the main detoxification organ of the animal, so be careful that some harmful and toxic substances may remain in it.

When consuming the liver take care:

• Always buy fresh, healthy, quarantined animal livers. Healthy animal liver should be shiny reddish-brown with a smooth surface and soft texture.
• Wash carefully. It is best to rinse well under running water, then soak in water for about 30 minutes, and rinse again after soaking.
• Thoroughly heated. It is safe only after it is fried and cooked thoroughly without red blood.
• Eat in moderation. The average person eats once or twice a week, about one or two each time, and that’s it.

7. Spinach

Spinach is rich in phytonutrients (beta-carotene), which the body converts into vitamin A. This is an important antioxidant that helps protect cells from damage and may reduce the risk of cancer.

Spinach is also a good source of nitrates, which have been shown to improve arterial function in adults as well as lower blood pressure. In addition to this, spinach contains cystoid, a compound that increases satiety and reduces hunger.

Nutrient-dense ingredients of boiled spinach per 100g:

• Calories: 23 kcal
• Protein:3g
• Carbohydrates: 3.6 g (of which 2.2 g are fiber and 1.4 g are net carbohydrates)
• Fat: 0.4 g
• Vitamin A (as beta-carotene): 9,376 IU (188% of the recommended daily intake of RDI)
• Vitamin C: 28 mg (47% of RDI)
• Vitamin B12: 8.9 mcg (149% of RDI)
• Vitamin K1: 403 mg (604% of RDI)
• Folic acid: 194 mcg (49% of RDI)
• Potassium: 558 mg (12% of RDI AI)
• Magnesium: 79 mg (20% of RDI)

8. Cruciferous vegetables

Cruciferous vegetables are believed to have anti-cancer activity, and one of the compounds responsible for the anti-cancer ability is carotenoid sulfur, which is mainly present in broccoli. This phytochemical has high antioxidant properties and can help protect liver health.

A study of men with the fatty liver disease found that those who took a high-sulforaphane broccoli extract had improvements in liver enzymes and other markers of liver function. In addition, broccoli also contains particularly high vitamin C and vitamin K1.

Other nutrient-dense cruciferous vegetables include kale, cabbage, cauliflower (cauliflower), and Brussels sprouts.

Nutrient-dense ingredients per 100g of raw broccoli:

• Calories: 34 kcal
• Protein: 2.8 grams
• Carbohydrates: 6.6 g (of which 2.6 g are fiber and 4 g are net carbohydrates).
• Fat: 0.4 grams
• Vitamin A (as beta-carotene): 623 IU (12% of RDI)
• Vitamin C: 89 mg (149% of RDI).
• Vitamin K1: 102 mcg (127% of RDI)
• Folic acid: 63 mcg (16% of RDI)

9. Colored peppers

Colored peppers are an excellent source of vitamin C, especially the red variety, which contains 200% of the recommended daily intake. Different colors of colored peppers are high in antioxidant phytonutrients that help fight inflammation and prevent cancer.

Nutrient-dense ingredients of red peppers per 100g:

• Calories: 31 kcal
• Protein:1 gram
• Carbohydrates: 6.3 grams (2.1 grams of which are fiber and 4.2 grams of net carbohydrates)
• Fat: 0.3 grams
• Vitamin A (as beta-carotene): 3,131 IU (63% of RDI)
• Vitamin C: 128 mg (213% of RDI)
• Vitamin B6: 0.3 mg (15% of RDI)
• Folic acid: 46 mcg (11% of RD)

10. Arugula

Arugula, which is probably new to most people, is also a cruciferous plant, named for its strong sesame flavor of the plant. Like other dark green vegetables, arugula is rich in vitamin A, vitamin K1, vitamin C, folic acid, and many minerals.

It also contains beta-carotene and other carotenoids that help improve immune function, prevent free radical damage, and reduce the risk of cancer. The main ways to eat arugula are cold and vegetable salads.

Nutrient-dense ingredients per 100g:

• Calories: 25 kcal
• Protein: 2.6 g
• Carbohydrates: 3.7 grams (1.6 grams are fiber and 2.1 grams are net carbohydrates)
• Fat: 0.7 grams, including 0.35 grams of Omega-3 fatty acids (DHA and EPA)
• Vitamin A (as beta-carotene): 2,373 IU (47% of RDI)
• Vitamin C: 15 mg (25% of RDI)
• Vitamin K1: 109 mcg (136% of RDI)
• Folic acid: 97 mcg (24% of RDI)
• Calcium: 160 mg (16% of RDI)
• Magnesium: 47 mg (12% of RDI).
• Potassium: 369 mg (11% of RDI)

11. Mushroom

All edible mushrooms are nutritious and have anti-inflammatory properties that can improve immunity. Study results showed that the consumption of shiitake mushrooms for four weeks significantly reduced inflammation levels and improved immune function markers.

Nutrient-dense ingredients of fresh mushrooms per 100g:

• Calories: 27 kcal
• Protein: 2.5 g
• Carbohydrate: 4.3 g (0.6 g of which is fiber and 3.7 g of which is net carbohydrate)
• Fat: 0.1 g
• Riboflavin: 0.5 mg.
• Niacin: 3.8 mg (19% of RDI).
• Potassium: 448 mg (13% of RDI).
• Copper: 3 mcg (51% of RDI)
• Selenium: 26 mg (37% of RD)

12. Avocado

Avocado, also known as the avocado. It is widely popular because of its rich nutritional value. It is rich in a variety of vitamins, unsaturated fatty acids, protein, a variety of minerals and trace elements, etc. It has the effect of lowering cholesterol, lowering blood lipids, cardiovascular protection, liver protection, beauty, and skincare.

It should be noted that, although the avocado is very nutritious, also not low calorie, once too much may increase weight. Eating half a piece a day is enough.

Nutrient-dense ingredients of avocado per 100g:

• Calories: 160 kcal
• Fat: 15 grams
• Protein: 2 grams
• Carbohydrates: 8.5 g (6.7 g of which are fiber and 1.8 g of which are net carbohydrate)
• Calcium: 12 mg.
• Magnesium: 29 mg.
• Phosphorus:52 mg.
• Potassium: 485 mg.
• Vitamin C: 10 mg.
• Folic acid: 81 mcg.
• Vitamin A (as beta-carotene): 146 IU
• Vitamin K: 21 mcg
• Vitamin E: 2.07 mg

13. Seed-based foods

Known as superfoods, chia seeds, and flaxseeds are certainly essential to a ketogenic low-carb diet. These two small, unattractive seeds are rich in nutrients and tremendous energy in their bodies.

Both chia and flax seeds are rich in healthy plant Omega-3 lip protective acids, which help improve heart health and reduce inflammation in the body. They also contain protein, dietary fiber, many vitamins, minerals, and essential trace elements.

Conclusion

When following a keto diet, it is easier to cause insufficient intake of certain nutrients. The best thing to do is to eat more nutrient-dense foods, which, in addition to being rich in protein, high-quality fats, vitamins, and minerals, can help fight inflammation, boost immunity, and reduce the risk of disease.